Wednesday Oct 9,2024

600 IM flow with fins 

400 with pads each 100 gets faster 

300 PBL/PBM/PBR by 100 

200 as 4×50 Dec 1:00

2x thru :  

12×25 fly :40 maintain SC 

6×50 back 1-3dec,4-6dec 1:10 

3×75 breast as 2kip/3kip/long 2:00

100 free strong neg split 2:00 

12×50 on 1:10 Kick is fast flutter

25 k/25 s

25 s/25k 

50 k

50 swim